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Fiber is super important — and you’re probably not eating enough of it. It turns out more than 90% of Americans don’t include enough fiber in their diets! Fortunately, there are plenty of delicious fiber-filled foods you can add to your plate at any meal, including fruits.
What is fiber?
“Dietary fiber is a type of carbohydrate found in plant foods that the body can’t digest,” says Alma Simmons, R.D.N., L.D., C.D.C.E.S., a nutritionist at The Ohio State University Wexner Medical Center. “It comes in two forms: soluble which is dissolved in water and metabolized by the ‘good bacteria’ in the gut and insoluble which does not dissolve in water and functions mostly as a ‘bulking’ agent and may help speed the passage of food and waste through your gut.”
The health benefits of fiber
Fiber is a nutritional superstar and the benefits abound. These are a few of the potential health benefits that fiber can provide, according to Simmons:
Feeds beneficial gut bacteria and prevents constipation, which supports digestive health
Lowers LDL cholesterol, which supports cardiometabolic health
Slows sugar absorption, which supports diabetes management
How much fiber should you eat?
According to the Dietary Guidelines for Americans, most women should aim for 22 to 28 grams of fiber daily, depending on their age, while men should shoot for 28 to 34 daily grams of fiber. However, 90% of women and 97% of men don’t hit those fiber targets. “Some people may need to limit the amount of fiber they eat, while others may need more total fiber or a specific type of fiber depending on their medical history and health goals,” says Paige Heiden, M.S., R.D.N., a nutritionist at Culina Health. “Your registered dietitian can help you identify the right fiber goals for you.”
The good news is that while most of us should eat more fiber, it’s not difficult to find fiber-filled foods. Consider adding fiber-rich whole foods to your diet before you turn to supplements because they contain lots of other beneficial nutrients.
Just keep in mind that it’s best to up your fiber intake slowly. “Increasing fiber rapidly can increase the risk of digestive discomfort like bloating, constipation/diarrhea and gas,” says Gregory Lafortune, M.S., R.D.N., the founder of Optimal Plan Nutrition. “To help alleviate this, it is important to increase water intake when increasing fiber. Also, balancing insoluble fiber sources (whole grains, nuts/seeds, skins of fruit) with soluble fiber sources (citrus fruits, oats, apples, flax seeds) can help.”
High-fiber fruits
To start, consider adding the high-fiber fruits listed below to your summer menu.
Avocados
Fiber: 6.8 grams per 100-gram serving (USDA)
An avocado may not taste sweet, but it is indeed a fruit. “They are loaded with healthy fats (monounsaturated fats which protect your heart), folate and potassium,” says Simmons. “Studies show it helps improve satiety, which helps with weight management, and it’s also a cardiovascular disease prevention food.” If you’re bored with guac, Lafortune recommends using avocados in salads, smoothies, sandwiches and other dips.
Raspberries
Fiber: 6.5 grams per 100-gram serving (USDA)
“Raspberries are one of the highest-fiber fruits, yet low in calories and sugar,” says Simmons. “Rich in vitamin C and antioxidants, raspberries may help reduce inflammation and protect against chronic disease.” Add them to oatmeal, yogurt or even plain water to give it a flavor boost.
RELATED: 9 Fruits That Are High in Magnesium to Support Better Health
Guavas
Fiber: 5.4 grams per 100-gram serving (USDA)
The high fiber content of guava “and its antioxidant profile, including vitamin C and lycopene, make it a great choice for heart health, immune health and digestion,” says Lafortune. Native to tropical areas, guava fruit can be eaten on their own or in jams, pastries and desserts.
Blackberries
Fiber: 5.3 grams per 100-gram serving (USDA)
“Blackberries are versatile and contain antioxidants responsible for their dark pigment, called anthocyanins,” says Lafortune. “These are known to promote overall brain health and slow down cognitive decline.” Spring and summer are the best times of the year to purchase fresh blackberries, but they can also be frozen or canned to enjoy year-round.
Pomegranate
Fiber: 4 grams per 100-gram serving (USDA)
Pomegranate seeds take work to dig out of their shell, but the health payoff is huge, as they’re rich in both fiber and antioxidants. In fact, research suggests their chemical composition could protect your heart health or even have anti-cancer properties. You can add them to salads or even blend them into smoothies if you want to avoid the crunchy texture.
Pears
Fiber: 3.1 grams per 100-gram serving (USDA)
“Eating pears with skin contains soluble fiber, which is great for gut health,” says Lafortune. “Pears also contain potassium, which can help with blood pressure and heart health.” While a juicy pear tastes great plain, you can also grill it or add it to salads or a charcuterie board.
Kiwis
Fiber: 3 grams per 100-gram serving (USDA)
“Kiwi is exceptionally high in vitamin C,” says Heiden. “It also contains vitamin E, which plays an important role in immune health.” Another interesting fact: Studies suggest kiwis may be as effective as psyllium husk in the improvement of bowel conditions, Simmons points out.
RELATED: 22 Healthiest Fruits to Eat, According to Nutritionists
Bananas
Fiber: 2.6 grams per 100-gram serving (USDA)
Bananas are one of nature’s finest snack foods — portable for on-the-go eating, mild-flavored to please almost any palate and filled with beneficial nutrients. “They’re not only a decent source of fiber, but also rich in potassium and vitamin B6,” says Simmons. “Unripe bananas contain resistant starch, a type of fiber that feeds healthy gut bacteria.”
Blueberries
Fiber: 2.4 grams per 100-gram serving (USDA)
Yes, blueberries are packed with fiber, but they’re also rich in anthocyanins. Research suggests that these phytonutrients may help prevent heart disease and diabetes, protect the brain and aid in weight management. Blueberries are a staple in fruit salads, baked goods and smoothies.
Oranges
Fiber: 2.4 grams per 100-gram serving (USDA)
Here’s another high-fiber fruit that makes for a perfectly portable snack, with its peel that acts as natural packaging. Oranges serve up plenty of fiber along with famed antioxidants like vitamin C. They’re great in smoothies, but keep in mind that if you opt for orange juice, you’re going to miss out on a lot of the fiber.
Apples
Fiber: 2.3 grams per 100-gram serving (USDA)
Apples are more than just dipping vessels for peanut butter. They’re filled with antioxidants and there’s lots of fiber in the outer skin. They’re also super versatile. “Add apples to salads, yogurt, oatmeal or sandwiches,” suggests Heiden. The best news? You don’t need to eat all the apples you pick right away — if you freeze apples, they’ll stay good for up to nine months.
Cherries
Fiber: 2.1 grams per 100-gram serving (USDA)
Cherries are an underrated fruit with all of the health benefits they offer. In addition to fiber, cherries have plenty of antioxidants. You can use fresh cherries in baked goods or fruit salads, or add unsweetened dried cherries to trail mix/
Apricot
Fiber: 2 grams per 100-gram serving (USDA)
Along with plenty of fiber, a half-cup of apricots provides more than 20% of your daily vitamin C and vitamin A needs. While fresh apricots are traditionally in season in July and August, you can grab dried ones year-round. Add them to a snack mix or a charcuterie board.
Strawberries
Fiber: 2 grams per 100-gram serving (USDA)
Yet another popular berry has made the list of high-fiber fruit! Strawberries are also rich in vitamin C and Heiden notes that you can use them to make your own sweet jam if you’re trying to avoid extra sugar.
RELATED: How to Store Strawberries So They Last Longer
Papaya
Fiber: 1.7 grams per 100-gram serving (USDA)
While papaya may not be as well-known as other high-fiber fruits, it’s still a smart pick. Papaya contains vitamins A, C and E and if you want an extra boost of fiber you can even eat the seeds of this tropical fruit.
Mango
Fiber: 1.6 grams per 100-gram serving (USDA)
When you have a perfectly ripe mango, nothing can compare to its mild and sweet taste. Plus, mango has plenty of fiber, vitamin C, potassium and beta-carotene. Mix it in smoothies or dice it up to sweeten homemade salsa this summer.
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